fish

Sea Bass — Is It Healthy? Calories, Protein & Uses

Sea bass is a prized white fish with firm, sweet flesh and a clean flavour, popular in Mediterranean cuisine.

Calories140kcal

Protein20.4g

Fat3.7g

Carbohydrates0g

Fiber0g

Sugar0g

Density0.97g/ml

Portion120g

Shelf life2days

Vitamins

A0.02mg

C1.2mg

D6.4mg

E0.5mg

K0.1mg

B10.05mg

B20.05mg

B34.3mg

B50.5mg

B60.2mg

B90.01mg

B124.2mg

Minerals

Calcium12mg

Iron0.7mg

Magnesium23mg

Phosphorus170mg

Potassium430mg

Sodium50mg

Zinc0.7mg

Selenium27.3mg

Culinary profile

sweetness2

acidity4

bitterness3

umami6

aroma5

textureflaky

Properties

glycemic index0

glycemic load0

ph6.2

water activity0.98

Diets

✓ keto✓ paleo✓ gluten free✓ mediterranean✓ low carb

Processing states

raw

Fresh, unprocessed ingredient. Store refrigerated.

97 kcal4°C24 hrs

boiled

Cooked in boiling water. Softer texture, some nutrient loss to water.

101.85 kcal4°C24 hrs

steamed

Steamed. Minimal nutrient loss, retains natural texture.

99.91 kcal4°C48 hrs

baked

Oven-baked. Moderate water loss, flavour concentration.

111.55 kcal4°C48 hrs

grilled

Grilled over high heat. Fat drips off, smoky flavour.

106.7 kcal4°C24 hrs

fried

Pan-fried or deep-fried in oil. Higher fat and calorie content.

170.96 kcal4°C24 hrs

smoked

Smoked. Extended shelf life, concentrated flavour, lower moisture.

126.1 kcal4°C168 hrs

frozen

Frozen at -18°C. Nutrition virtually unchanged. Thaw before use.

97 kcal-18°C2160 hrs

dried

Dried/dehydrated. Highly concentrated nutrients. Rehydrate before cooking.

405.64 kcal20°C4320 hrs

pickled

Pickled in brine or vinegar. Acidic taste, extended shelf life.

92.15 kcal4°C720 hrs

Best pairings

Lemon9.2 / 10

Olive oil8.8 / 10

Garlic8.5 / 10

Butter8.3 / 10

White wine8.2 / 10

Dill8.1 / 10

Parsley8.0 / 10

Zucchini7.9 / 10

Potato7.9 / 10

Tomato7.8 / 10